Health Benefits
- A source of potassium, which contributes to the maintenance of normal blood pressure.
- High in folate (110 of 200mcg)
- Naturally fat free
- Naturally high in fibre
- A high protein food as 20% of its calories come from protein which contributes to the maintenance of muscle mass and normal bones.
Nutritional Value
| Per 100g (raw) | |||
| Calories | 46kcal | ||
| Protein | 2.3g | ||
| Carbohydrate | 9.5g | ||
| Fat | 0.1g | ||
| Fibre | 1.9g |
Preparing
When buying beetroot choose small ones if possible. To cook whole, first rinse under cold running water. Cut the stalks to about 2.5cm above the beetroot and don’t cut away the root or peel it.
To bake in the oven place in a dish with a tightfitting lid. Add 4–5 tbsp of water. Lay a double layer of foil over the dish before putting the lid on and bake in a low oven for 2–3 hours. It’s ready when it begins to wrinkle and the skin can be easily rubbed away.
Using
Beetroot can be pickled, puréed or made into a relish or jam. Flavours and ingredients that go well with beetroot include soured cream, crème fraiche, cinnamon, nutmeg, raisins, apple, onion, dill and vinegar.
Looking for some recipe inspiration? Why not try this delicious Healthy Potato and Beetroot Salad
